10 Ways to Exercise Your Mental Fitness
Mental Health Awareness Month is in full swing, and it's got me taking a look in the mirror and checking in with my own mental fitness.
I recently saw a video by optimist and author Simon Sinek where he explained the idea that when we're physically working out, we have good days and bad days.
The same can be said for "working out" the state of our mind. We can't be 100% all of the time, but we can take steps to make sure we're at our best every day.
Reminders are always helpful in holding us accountable to our goals. So, here are 10 easy ways to practice mental fitness:
1. Exercise Regularly
Exercise releases endorphins that can boost our mood and improve cognitive function. Even a simple 15-minute walk around the block can do wonders. I've also really been enjoying 耐克 's quick and free home workouts on Netflix .
2. Practice Mindfulness
Sometimes we need to just quiet the noise and sit with ourselves. With so many thoughts running through our heads, this one can be tricky at times. But with mindfulness practices like meditation or yoga, we can reduce stress and improve our mental wellbeing. When I started my meditation and yoga journey, Headspace was my favorite app. I find my favorite time to meditate is at night before bed, but others might find a morning or midday meditation more groovy.
3. Get Enough Sleep
I [re]learn this one the hard way at least once a month. When projects start to take over our lives, it can be easy to throw out an hour or two (or five) of sleep. The reality is: lack of sleep negatively impacts our mood and cognitive function. Here's your friendly reminder to aim for 7-8 hours of quality sleep per night.
4. Spend Time in Nature
Being in nature has been shown to reduce stress and boost mood. There's something about sitting in silence with the trees, watching the ocean waves, or listening to the stream of a river that just does something no "pill" can do. Whenever I'm seeking clarity or calibration in my life, I find a nice hike or trip to the beach does the trick!
5. Socialize
It's true that spending time with others and building positive relationships can improve mood and cognitive function. And no, I'm not talking about trolling people on social media. (Trust me from personal experience, that one *does not* improve relationships or mental well-being.) For me, a good coffee or strong drink with a friend is always a mood booster. Even just a quick check-in call to a close friend or family member is a quick and easy way to keep relationships strong and stimulate new, positive thoughts. If you prefer big groups over 1:1 conversations but aren't sure where to start, Meetup is a great place to find fun, local events with like-minded individuals.
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6. Eat a Healthy Diet
For all you 麦当劳 lovers out there, I see you. However, a diet rich in whole foods like fruits, vegetables, and lean protein can improve brain function and mood. When our lives get busy, it can be hard to avoid fast food and restaurants. Over the years, I've tried things like meal prepping, smoothies, and eating like a rabbit. The latest craze I'm into is meal delivery from HelloFresh . They ship you all the ingredients with directions, taking some of the decisions out of cooking healthy. At the end of the day, there's nothing like a home-cooked meal. Throw on a little music, open a bottle of your favorite wine, and get cookin' good lookin'! The process can be quite rewarding.
7. Learn Something New
Knowledge is power. Engaging in lifelong learning can improve cognitive function and increase feelings of satisfaction and happiness. Whether it's a book, podcast, full-on college course or speaking with an expert, investing in new knowledge and gaining perspective is never a bad investment. One of my favorite work-related learning platforms is LinkedIn Learning. (No, I'm not being paid to say that, but I am accepting Venmo donations. DM me for more info. ??)
8. Listen to Music
Music has been shown to activate the pleasure centers of the brain and can improve mood. However, this one doesn't always work for me personally. Depending on the music, it can sometimes evoke negative emotions that send me spiraling into not-so-cute thought patterns. The key here is knowing what you like in the right moment. For example, when I'm going for a run, I love "bossy" electronic pop beats. On the other hand, when I'm trying to relax on the beach or at the pool, a good yacht rock station on 苹果 Music really gets me going.
9. Practice Gratitude
Focusing on what you are grateful for can increase feelings of happiness and satisfaction. A lot of people like to keep a journal of what they're thankful for. For me, that's boring and doesn't work. I find that when I'm keeping busy with my important life goals and following the steps above, thoughts of gratitude come more naturally to me. For those who are more religious and enjoy the practice of daily worship, the Glorify app is one of my all time favorites.
10. Seek Professional Help
If you are struggling with mental health issues, it's totally normal, so don't be afraid to seek help. Talk therapy has done wonders for me throughout the years, but finding the right person to talk to isn't always easy. I prefer to be in person over a Zoom call. I find it easier to connect and read a person's body language that way. If you've been thinking about therapy but don't know where to start, here are a few good resources to get you started:
It's All About the Journey
Overall, there are many ways to practice mental fitness. Different things will work for different people. The best thing you can do is just get started, listen to yourself and adapt as you go.
Have some tips that you didn't see here? Drop them in the comments.